Does creatine make your muscles look bigger is a naturally occurring substance found in red meat and fish. It binds to a phosphate molecule to produce energy in the form of ATP (adenosine triphosphate), which your body burns up during exercise. It’s also synthesized by your liver, kidneys, and pancreas in small amounts. Many people use creatine supplements to increase energy production and allow them to train harder. A pound of beef or salmon provides about 1 to 2 g of creatine. Some studies suggest that larger athletes may need to consume up to 10 g of creatine daily.

When taken orally, creatine is absorbed into the bloodstream and transported to muscle cells. There it hydrates the muscle by drawing water into the cell, which increases their size and gives them a fuller appearance. When your muscles are fuller, they are able to handle more weight and perform more reps during a workout. Because of this, creatine is a popular supplement among athletes and weightlifters.

Visual Impact: The Relationship Between Creatine and the Perception of Muscle Size

Some research suggests that creatine helps boost strength and endurance during short bursts of intense activity like weight lifting or sprinting. It may also help prevent the loss of muscle mass that occurs with aging, called sarcopenia.

Some people experience stomach discomfort when taking creatine, especially during the “loading phase”—when they take large doses of the product for a few days before starting their normal routine. However, other studies have shown that splitting up the creatine dose throughout the day or consuming it with caffeine counteracts this effect.